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Dual Factor Training
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Dual Factor training is extremely effective for intermediate/advanced trainees. Dual Factor is essentially about volume loading, then deloading, then intensity loading. The volume loading brings you to the brink of overtraining (over-reaching), the gains of which are seen with a deload and intensity phase. The intensity phase allows the lifter to increase the weight closer and closer to their maximum with lower volume. The rebound effect from the volume phase compounds the effects of a low volume, high intensity training routine during the intensity phase. Dual Factor training is not a specific training program, but rather a methodology of how to work out your training programs.

First of all, let's briefly explain some key elements of Dual Factor training:

Volume - the amount of work you're doing (typically the number of work sets).

Progressive Resistence - the idea of increasing the load over time (either by increased weight, increased reps, increased sets, decreased rest periods or a combination of these).

Periodisation - Changing up your training program (generally with respect to volume and intensity).

Loading - Using progressive resistence to (over a period of time) push yourself to your limits and beyond (i.e. to the brink of overtraining, but without actually overtraining).

Deloading - Backing off, enabling your body to recover.

Intensity - Traditionally speaking, this is purely a percentage of your 1RM. However, typically people refer to intensity as how close to failure you go.

Now let's talk about an example implementation of a Dual Factor routine. I generally go for moderate volume when loading, but keeping volume constant, while increasing the weight each week. I then go for low volume for the deload, and stick to the low volume while increasing the weight for the intensity phase.

An example might be to do this while loading for 4 weeks (any sets listed are work sets only - sufficient warm-ups should be done before this):

Mon-Squats 5x5, Rows 5x5
Wed-Bench 5x5, OHP 5x5
Fri-Squats 5x5, Chins 5x5

As you can see, the volume is moderate (10 sets per workout, 3 times a week) and the work is based purely around core lifts NOT done to failure (this enables us to squat twice a week in the volume phase). After 4 weeks of this, starting off light, increasing the weight each session, you will be at the brink of overtraining. That's the time to deload. We drop down to a lighter volume, keeping the weights the same as the 5x5, but drop down to 3 reps, and drop down to two sessions a week:

Mon-Squats 3x3, Rows 3x3
Thu-Bench 3x3, OHP 1x3, Chins 1x3

You then continue to increase the weights each week, giving you the intensity loading. Once you hit a wall on the intensity phase, you could test your maxes and then go back to the volume phase (or perhaps spend a week doing lighter assistance work if you need an additional deload). The rebound effect from the near-overtraining of the volume phase will multiply the gains you will get from the intensity phase.

So for example, taking the Monday squat session, you might do this:

Volume Phase:
Week 1 - 140kgx5x5 (this should feel fairly easy)
Week 2 - 145kgx5x5
Week 3 - 150kgx5x5 (this will be where your previous 5x5 max was - usually the same as your 8RM)
Week 4 - 155kgx5x5 (this will push you just past your previous best)

Deload:
Week 5 - 155kgx3x3 (keep the weight the same but reduce the overall load and frequency for a deload)

Intensity Phase:
Week 6 - 160kgx3x3
Week 7 - 165kgx3x3
Week 8 - 170kgx3x3

You might then test your maxes, and then start again with the 5x5 with (say) 145-150kg in your first week.

Pick your weights conservatively. It is better to start too light and have to add 10kg the first couple of weeks to your lifts, or to add an extra week or two into the loading phase than to start too heavy and end up hitting failure on the second or third week with nowhere to go. But ensure that by the end of the volume phase you are practically begging for the deload. If you aren't screaming for a deload and aren't close to (or at) failure by the 5th rep of the 5th set on the 4th week, add an extra week to the volume phase. Feel free to adjust the loading too. Some people like to start off quite heavy and load with smaller increments, whereas other people prefer to start lighter and load with heavier increments.

This is dual factor training (incorporating loading, deloading and periodisation). It will give you extremely good strength gains, and if you're eating enough, the mass gains will be huge too. However, it is intended for intermediate-advanced trainees who already have a good strength base. MOST more junior lifters (I class these as people who cannot yet deadlift twice their bodyweight) would be better off on a low volume single factor program which will allow them to increase the weight each week. Extremely advanced trainees should be doing a conjugated periodisation program (such as WSB), as the heavy weights they will be lifting are likely NOT to allow them to do that much volume without killing themselves on week 1 of the volume phase.

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hackskii

Oh man, what a sweet post.
I thought you should put it in the training as a sticky.

Dude, I cant rep you again yet but if I could Id hit you a few times.
Great post almost one of the best I have ever seen.
Well it is the best training one I ever saw.
Man, this surely will get ripped off and travel the net
Its a good thing if it does.


Question?
Do you deload if you are still gaining?

The reason I ask this is I had a shoulder injury and had to baby it for 2 years.
I dropped bar bench and went to dumbells.
Had to go very light and work up very slowly by just adding a couple of reps a week.
Now after about 4-5 months I am still gaining each week but maybe just a rep or two but still gaining.
Should I delod before I get to the top?
Or should I just keep going (as I am still getting stronger) till I plateau?

And would just one week be enough for deload?
Or should I take that week off altogether?

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"Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin


Scott


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big

Thanks dude.

If you're doing a single factor program, I would suggest not deloading until you stop gaining.

However, in this dual factor program, you have to let the majority of the lifts lead. So if you still feel you have some gaining in you on the overhead press (for instance), but your squat is at your maximum, you're best of deloading and then ramping up a bit faster on the overhead press while ramping up slower on the squats during the intensity phase.

For the deload, although it's written as a single week, you will probably find the first week or two of the intensity phase will allow you to deload some as well, as these will not be anywhere near your max yet, due to the reduced rep range.

Even if you're using a single factor program, you will probably just want to back off for the deload and ramp up again (which will effectively give you a couple of weeks or so of deloading).

For example, let's say you're doing a single factor program. You might do this:

Week 1 - 100kgx8
Week 2 - 105kgx8
Week 3 - 110kgx8
Week 4 - 115kgx7 (oops, we failed on the 8th rep, better deload)
Week 5 - 105kgx8
Week 6 - 110kgx8
Week 7 - 115kgx8
Week 8 - 120kgx8

As you can see, weeks 5 and 6 will probably be quite comfortable.

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hackskii

I see that.

What if you stretched it out and didnt go to failure?

Like lest say do 16 weeks instead but with not as much intensity, would you end up higher than lets say two 8 week sessions?

I mean at some point you will be at a plateau somewhere right?

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Scott


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winger

Most impressive big! I paid $75.00 for a workout that wasn't even that well explained and very simular to it. That was 25 years ago and he was a world class power lifter but built like a bodybuilder.

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big

Generally it depends in many factors. For a newbie lifter with the right amount of protein in their diet and the right single factor training routine, they can generally gain strength each session for several months before plateauing. However, look at an advanced lifter, and they probably won't be able to do that, which is why they should generally turn to the dual factor program.

For a dual factor program, the gains come with the rebound from the loading phase and the ramping up of the intensity phase. Therefore we need to load up quite aggressively (as we don't want to spend too much time merely building up to our limits), and for most trainees, 4 weeks is about right to do this.

On a single factor program, most people find about 8 weeks before they hit a plateau if they've calculated their starting weights correctly. This gives about 4 weeks of ramping up to previous maxes and another 4 weeks of gaining (generally, if the ramping is done at 2.5kg/week, that's 10kg net gains per 8 week period).

There is no reason why, if using a single factor program, you couldn't load slower and aim to hit a plateau later. The slower you load, the longer you will be able to load for. That said, it isn't always desirable to load slowly, as you would be spending more weeks at sub-maximal weights.

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hackskii

I got ya.

I gained so well as I guess had some deloading for 2 years recouperating from my injury.

So now the shoulder is better not 100% but probably 80% or more and now I keep gaining and gaining.

Even more interesting I went to dumbells as bar hurts even today so dumbells were never used for me.
Now that is almost all I use.
I had to start out with weight that guys were using for flys for reps.
I couldnt go to failure without pain so I just did reps and kindof just tickled the muscle to keep the tone while the shoulder healed.
Now I am doing 85lb dumbells (that is not alot) for 10 reps and tomorrow I will do 12 reps.
Started out 14 weeks ago with 35lb dumbells cuz of my shoulder.

Now I have personal bests every week and am still gaining 4 months later.
I can tell that tomorrow is chest day and I will have another personal best.

But I have to be carefull as one wrong move and I will be set back for months and ruin all my progress.

Inclines still give me problems big time so I just do reps but I have been getting my strength back there.
I can tell if I push it in inclines I will reinjure myself.

Sorry for the hyjack.

If I am still getting stronger do you think I should deload now or keep going?
I mean the shoulder is not 100% and maybe deloading might be a good idea.

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Scott


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big

I would keep going. If you're gaining strength, you don't need to deload.

The injury complicates things a little, but I would recommend keeping things extremely strict, and if you feel any kind of pain, stop immediately.

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crazycacti

not a bad post i suppose lol :love:

one question - how do you tie in these training cycles into your gear cycles? and if you finish and hit around the time of PCT with another volume phase how do you know where to start off again weight wise?

big

Thanks dude

If you wanted to cycle, I would ensure that you do NOT volume load during PCT. I would base your AAS cycles around your training program rather than the other way round.

In the case of this routine, I would start your cycle when you start the training program, and run the steroids for the course of the 8 week routine. Being on steroids, you might well be able to volume load a little longer and/or ramp up the intensity phase a little longer - but you can always ramp both up steeper (with bigger weight increases) rather than longer if you didn't want to stay on steroids for more than 8 weeks. Following the 8 weeks, I would suggest switching to a low volume routine during PCT and for the few weeks following. Keep intensity (in terms of percentage of your 1rm) fairly high, but volume and frequency relatively low. Once your PCT is over and you feel capable of loading again, you could go back to the volume loading (with or without steroids).

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crazycacti

thats what i was guessing bigman, infact its what i have planned atm - without knowing too much about this dual factor training lark apart from a little research (part of which was given to me by you.... http://www.higher-faster-sports.com/...rtraining.html) i was planning on lowering the reps and sets when PCT commences but with the same weight - keeping intensity high trying to keep plenty of the gains ... PCT commences 12/13th feb

big

Sounds like you've got it sussed dude

Your deload during PCT is a good idea. Also, you can in effect still achieve progressive overload during PCT by keeping the weight constant throughout it. Since you get weaker during PCT, by deloading when you start PCT and then keeping the weights constant throughout PCT, you are in effect overloading during PCT with the set weight.

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crazycacti

ahhh never saw it like that but as i read it, it all makes sense of course ;)

winger

I just got a chubby. Really nice read.

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Ironman

Brilliant post!